2 year old baby weight gain food

25 Healthy Foods to Help Toddlers to Gain Weight

If you have an underweight toddler who’s fallen off their growth curve, these healthy foods for toddlers to gain weight may help. They’re high in calories, nutrient-dense, and often make the rest of their meal taste a whole lot more delicious!

How to Know if a Child Needs to Gain Weight

It’s important to know whether your child is, in fact, in need of dietary modifications to increase their weight before you start trying to add calories and/or fat to their diet, so let’s start there.

Is your child meeting milestones, gaining some weight (even if not a lot), and seeming generally happy and content? Are they following their own growth curve? If the answers to those are yes, you very likely can relax about their size and continue to allow them to follow their own hunger cues.

Just because a child is in a lower percentile for growth doesn’t mean they need to be made bigger. And just because a child is larger, doesn’t mean they need to be made smaller.

Kids, like adults, can be healthy at every size.

If, on the other hand, you have a child who’s fallen off of their own growth curve for a length of time (sometimes kids fall off at one checkup and are then fine at the next, so I’d urge you not to rush into this), is going through a medical issue where they have a more limited diet, or you’re looking for nutritious ways to add more sustenance to their food—to help them stay fuller longer—these foods should help.

TIP: Read more about growth curves and growth chart percentiles.

Food for Toddlers to Gain Weight

Here are some of the best high-calorie and high-fat foods that are great sources of nutrition too.

Avocado
Avocado Oil
Almond Butter
Banana
Beans
Butter
Beef
Cashews
Chicken, Dark Meat
Coconut
Cheese, full fat
Cream Cheese, full fat
Dried Fruit
Eggs
Hemp seeds
Flax Oil
Milk, full fat whole milk
Olive Oil
Peanut Butter
Peas
Salmon
Sweet Potato
Sour Cream, full fat
Yogurt, full fat
Walnuts

TIP: Read more about healthy fats for kids.

How to Add Calories to Foods without Force Feeding

The thing about feeding kids is that we can’t force them to eat. (Okay, you theoretically could, but that’s not a way to raise a kiddo who trusts food or you to feed them!) So here’s how I would suggest you approach this: Aim to add these foods into regular rotation as they are, and also add some of them to foods your child already eats.

And try to avoid forcing your child to eat, but instead provide relaxed and frequent opportunities for them to eat some food—even if that means you have snacks or meals more frequently than you have been.

Here are some examples of meals and snacks with higher calories:

Smoothie with 2 tablespoons nut butter or ¼ cup avocado or plain whole milk Greek yogurt
Smoothie with flaxseed oil
Smoothie with 2 tablespoons added hemp seeds
Kids Weight Gain Shake
Toast topped with nut butter and banana
Toast topped with coconut butter and banana
Toast topped with butter and avocado
Eggs cooked in butter
Whole milk yogurt with almond butter or cashew butter stirred in
Mashed Roasted Sweet Potato blended with full fat coconut milk
Pasta tossed with Pesto, peas, and cheese
Pasta as Butternut Squash Mac and Cheese
Bean and Cheese Quesadilla with sour cream and/or guacamole for dipping
Spinach Quesadillas with cheese and cream cheese in the mix, plus sour cream and/or guacamole for dipping
Chocolate Protein Muffins with a cup of whole milk
Salmon cooked in olive oil with potatoes and sour cream
Avocado Chocolate Pudding
Stir heavy cream, mashed banana and maple syrup into oatmeal
Ground beef cooked in olive oil or butter
Chicken thighs in Butter Chicken
Peanut Butter Energy Bites

TIP: You can do all of this without needing to buy special toddler formulas or protein powders, so save yourself the money!

High-Calorie and High-Fat Recipes to Try

These recipes pack in a load of nutrients in each bite or sip and are great options to try if you’re needing to maximize the bites that your kiddo is taking.

Favorite Protein Shakes for Kids (with Veggies!)

Serve up a simple, yet nutritious protein smoothie with three flavor options to choose from.

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Kids Weight Gain Shake

Blend up a weight gain smoothie with accessible, nutritious ingredients for a fraction of the cost of store-bought—and with Ia flavor that's designed to please the kids!

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Best Chocolate Smoothie (with Veggies!)

Be sure to blend this super smooth for the best texture. Use any or none of the optional ingredients. See the Notes for how to make this with regular milk.

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Easy Egg Yolk Puree (with BLW option)

This is an easy method to introduce eggs to baby, whether they’re starting solids on purees or with the baby led weaning approach. Adjust the number of eggs up or down as you like.

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How to Make Eggs in the Microwave

You can season the cooked egg with a little salt, butter or cheese if you’d like, but it’s very good as is. See the Note about the heat setting when cooking in a microwave.

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Easy Bacon and Egg Muffins

I like adding the thyme in these for extra flavor, but it's optional! Be sure to grease your muffin tin well with nonstick spray to help prevent these from sticking to the pan. A nonstick mini muffin pan works best here.

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Chocolate Protein Muffins (With Veggies!)

These simple blender muffins pack a serious nutrition punch and are dairy-free, with a nut-free option. I prefer the flavor of these once they are fully cooled and chilled in the fridge.

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Healthy Pumpkin Mini Muffins

Use a gluten-free flour blend or whole wheat depending on what works best for your family. This recipe has very little flour—that is not a mistake. They bake up wonderfully, so have faith! Adapted from Against All Grain.

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Peanut Butter Oatmeal Energy Balls

These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.

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Favorite No-Bake Peanut Butter Cookies

Made with just a handful of pantry staples, these No-Bake Peanut Butter Cookies are both delicious and seriously satisfying. Make them to share with the kids!

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So Easy Peanut Butter Puree

This fluffy peanut butter puree should have the consistency of yogurt and be easy for a baby to move around in their mouths. Remember to offer just a little at a time.

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Easy Avocado Pasta

Any pasta shape works in this recipe, so choose your family’s favorite! Omit the garlic if you think the flavor might be too strong for your people. My kids prefer this without the garlic. I like it with it for myself!

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Easy Sausage Meatballs

This will make at least two dinners worth of meatballs, depending on how many people are in your family. I like to freeze half of the batch to use in a future meal.

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Easy Instant Pot Butter Chicken

Forget takeout—deliver this popular Indian dish to your table instead. Shredded chicken thighs are coated in a rich, buttery sauce with hints of tomatoes, ginger, and garam masala—a messy but very flavorful finger food. Adapted from The Multi-Cooker Baby Food Cookbook.

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One-Pot Broccoli Mac and Cheese

The method on this recipe is streamlined to cut down on dish washing. Add the optional spices for more flavor if you like! Double it to make more.

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Quick and Easy Chocolate Avocado Pudding

This is best on the day you make it, though you can store it in the fridge for 24 hours in an airtight container. If any liquid separates out, simply stir it up.

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Best foods for weight gain in babies & toddlers (0 to 3 years)

This post has been updated with a new list of weight gaining recipes at the end of this post for toddlers – above 1 year old. Many readers have been asking for suggestions on best foods for weight gain in babies & toddlers. I have shared the tips that one can follow. If you are a new reader to this blog and have reached here looking for weight gaining foods or recipes for your little heart, please read this food chart for babies above 8 months.

I suggest following the recipes on the post as well for a good weight gain. I would also suggest to read the comments before posting your query here as similar queries may have been answered in the comment section below.

If you are looking for a food chart for baby around 6 months, you can refer this post on solids for 6 months baby.

Best foods for weight gain in babies & toddlers (0 months to 3 years)

1. Breast milk is one of the best foods for babies under 6 months to gain weight. Since mother’s milk is more nutritious than any other foods, it is good to exclusively breastfeed babies for the first 6 months.

If a baby is breast fed, mum needs to eat more nutritious foods to have enough milk supply and to increase the quality of milk.

To increase the milk supply in lactating mothers’ foods like milk, lentils (DAL), garlic, flax seeds (alasi in hindi or avise ginjalu in telugu), chickpeas (chana), almonds, whole grains, methi leaves, methi seeds, dill leaves (sabbasige soppu in kannada), fennel seeds (saunf), cumin (jeera) have been proved to be beneficial. One needs to include these in their diet moderately.

At least 2 protein rich meals and a breakfast should be included in the diet of a lactating mother. For vegetarians lentils / dal is a best protein rich food.

Chickpeas can be enjoyed by mums having babies older than 3 months. If using they need to be soaked overnight, soft cooked with turmeric and other Indian spices to prevent vata dosha.

Traditionally gond ke laddu, dry fruits ladoos and copra ladoos were eaten by lactating mothers to improve the quantity and quality of breast milk. Here are some protein rich ladoos which you can try after consulting your elders.
Gond ke laddu
Dry fruits ladoo
Copra ladoo (or dried coconut ladoo)

Here is a simple homemade powder for increasing milk supply in lactating mothers. Dry roast equal quantities of cumin and fennel seeds till they turn aromatic. Cool them and grind to powder.

Mix ½ tsp powder in ½ tsp warm ghee and consume 30 minutes before food 2 to 3 times a day. Desi ghee works best. This can be consumed for 2 weeks, followed by a break for 4 to 5 days and then repeat the cycle.

This also helps to reduce colic in breastfed babies. A small portion of ajwain/ carom seeds can also be included.

2. There is also a wide population of women who are unable to breast fed due to medical or professional reasons, yet their babies tend to grow well in terms of height and weight. For babies who are not breast fed, Formula milk has been proved to be of great help.

If your baby is over 6 months and you intend to stop breastfeeding, then choose a good formula milk with the help of your pediatrician. Formula milk is mostly balanced and has adequate nutrition which may not be available in dairy milk.

Formula milk helps to gain good weight in most babies, but one needs to be patient in trying out what works best for your baby. Many women express that formula milk is not good and hence should choose dairy milk.

Both have their own pros and cons. In the recent years, cows raised in farms are not grass-fed and are mostly on hormones either in their feed or injected to produce more milk. So it may be more unsafe than the formula milk.

A thorough research is conducted before any formula milk is sold in the market. So as a mother, you are the right person to choose between cow’s milk vs formula milk.

For babies above 12 months, fresh dairy milk can be used. Do not use milk that comes in tetra packs for babies and toddlers.

3. Foods like potato, pumpkin, sweet potato, dal, ghee, ragi, almonds, yogurt, eggs and milk help the baby to gain weight. Please take a pediatricians’ suggestion before you start any of these foods. As always follow a 3 day test rule.

How to make mashed potato for baby ?

Always choose hard potatoes that do not have any sprouts grown over them. Sprouted or soft potatoes are not healthy to use.

Wash and peel off the skin of the potato. Cook potato in excess water either in pressure cooker or a rice cooker steam basket or in a pot. It should be soft cooked.

While it is still hot, take it to a feeding bowl and mash it to soft. Add the potato stock that was left after cooking to make smooth puree. using a small steel glass you can easily mash it.

Add a pinch of ajwain and ghee and serve it warm. The same way you can also make mashed sweet potato for baby. Best time to serve these is for breakfast or lunch.

It can also be cooked along with rice to make a rice potato khichdi. You can find the recipe of sweet potato here (new post)

How much potato or sweet potato for baby?

7 months baby – 1 tbsp 2 to 3 times a week
8 to 10 months – 2 tbsp. 2 to 3 times a week
10 to 12 months – 3 to 4 tbsp. 2 to 3 times a week
toddlers- use your judgement . Can be served 5 times a week to daily.

Serve potato or sweet potato at least 2 to 3 times a week with little ajwain powder and ghee. Avoid when baby has tummy upset, colic or spit ups.

Moong dal and urad dal help a lot to gain weight in babies & toddlers. Urad dal is a power house of nutrients, high in calcium and protein and also EFA , essential fatty acids that help to develop the brain. So Idli is a very healthy food for babies.

Using urad dal make idli and serve with mild rasam or dal ka pani and ghee. This can be fed daily. You can find the recipe of soft idli here and a rasam recipe for babies here.

Include dal preferably moong dal or tuvar dal in lunch or breakfast every day. Do not mix dal with yogurt or milk. Just a simple vegetable dal rice khichdi works great for babies in gaining weight.

If your baby tends to get bored, change the vegetables used in the khichdi to give a different taste. You can find the recipe of dal khichdi here

Ragi porridge also helps to gain weight, it also strengthens the bones, teeth and helps for the overall development. Here is a complete post on how to introduce ragi to babies and how to make sprouted ragi flour for babies.

Yogurt and homemade paneer are also a good choice for babies over 8 months to gain weight. Serve yogurt alone or with brown rice and white rice in equal quantities.

I always used to make one cup curd separately for both my babies since it is not recommended to serve cold yogurt from the refrigerator. Also avoid serving in the evening or night.

how much yogurt/ curd to serve for babies ?

2 tbsp homemade unsweetened yogurt/ curd can be fed to 8 to 10 months baby, 2 to 3 times a week (avoid during winters)
4 tbsp can be fed to a 10 to 12 months baby. 3 to 4 times a week (avoid during winters)

Eggs also help babies to gain weight. Prefer boiled eggs instead of scrambled eggs. There is a loss of nutrition in scrambled eggs especially the protein content.

you can find the recipe of homemade curd here.

How to feed egg to baby ?

Make a hard boiled egg. Remove the yolk and take small portion of it and mash it with a pinch of cumin powder, add very little water and mash the egg to blend it well with water. It should become a smooth paste.

how much egg for 7 months old baby ?

For a 7 months baby – Start feeding a tsp of the above said mashed egg yolk. It can be served 2 times a week.
For 8 months baby – a tbsp and then increase the quantity.
For 10 months baby – by the end of 12 months a baby can eat the entire mashed yolk.

Include banana, papaya, apple, pear and chikoo (sapota). Serve banana at least 4 to 5 times a week. We give the small variety banana to babies. Avoid it when baby has cold and phlegm.

Serve a warm apple sauce or apple oats when the baby has cold and congestion. Banana helps to gain weight and most fruits helps to digest foods better since they contain natural digestive enzymes.

The nutrients from other foods are better absorbed by the body when a good amount of fruits are consumed (the right way).

Follow the rule, of feeding fruit alone without mixing with other foods at least once a day. Strictly do not serve fruits and milk together.

4. Ghee also helps to gain weight – How much ghee to serve for babies and toddlers ?

Start with only few drops a day when you introduce ghee to your baby. Try using organic and grassfed or desi ghee. Desi ghee can be found in ayurvedic stores or can also be bought online.

If you notice symptoms like coughing, itchy eyes or rubbing eyes or rashes stop it. Try with a new brand or try with homemade ghee. If your baby or toddler do not like the flavour of ghee, I suggest making ghee at home.

Just add few curry leaves towards the end when you make ghee at home, it adds a good aroma.

Excess usage of ghee may suppress the baby’s appetite, so use only as needed, a mother is the best judge. I followed the following measures for my babies and no cheese or butter was given to them.

If using butter then reduce the proportionate amount of ghee from the below mentioned quantity.

7 months ½ tsp ghee divided among 2 servings – start with only a few drops of melted ghee
8 months ¾ to 1 tsp ghee divided among 2 servings
10 months 1 to 1 ¼ tsp ghee divided among 3 servings
12 months on wards 1 to 1 ½ tsp ghee divided among 3 servings

Some babies may not digest fats in ghee well especially if formula milk, cheese, or butter are already a part of the diet. You can try with only half of the above quantity.

5. Can i use almonds / badam for my baby?

Experts advice not to introduce nuts to babies until 1 year as they may end up with severe allergies. So i would suggest waiting until your baby turns an year old especially if there is an history of allergy in your family.

However i have used almonds from 8 months for both my babies. Those who would like to try may start with almonds since these are the only kind of nuts that are slightly alkaline (apart from chestnuts).

Alkaline foods help us to keep our body healthy and energetic. Always try using soaked almonds. Soaking also increases the alkaline nature and hence digest well.

Soaking for about 5 to 6 hours also helps to peel the skin. They can be ground with little water and then used to cook baby foods like oats, ragi, rice etc.

6. Physical activity

Allow the baby to crawl freely, do not restrict your babies to prams or rocking chairs. Being physically active helps babies feel hungry in time. They are less fussy and eat or drink well.

Burping is very important as it helps to relieve the babies from colic and they tend to drink better. Gently Burp before feeding, in between the feeds, Burp after the feed. Keep the baby in upright position for at least 15 minutes after a feed.

Foods for weight gain in toddlers (above 1 year)

Breakfast menu
Pesarattu with ghee
Idli with ghee (1:2 proportion) – use search box for idli recipe
Soft thick dosa with boiled mashed potato
Chick pea / chana soup
chana dosa (with steamed mashed carrots)
moong dal soup
carrot milkshake
oats uttapam (use carrot for topping, follow method 2)
jowar dosa: you can make uttapam with carrot topping. Jowar makes bones strong and helps to gain good weight.
ragi mudde with rasam or any soup.
paneer paratha – no stuffing, good finger food too for snack in the evening
Boiled egg – boiled eggs have more nutrition than scrambled eggs. So try serving boiled egg with mild flavorings like pepper, cumin powder, ajwain and salt.

Suggestions from experienced mothers are welcome and highly appreciated to enhance this page.

Disclaimer: Please check with a pediatrician before you follow any of the tips or foods mentioned in this post.

My Heartfelt Thanks to all the Readers who have been consistently sharing with us their personal experiences with their babies, this has helped many new mothers to understand the baby food patterns and other food related issues.

Wishing a Wonderful Motherhood to all the MUMS

Sample menu for a 2-3-year-old toddler

Diet based on fruits, vegetables, grains, dairy products and one serving of protein per day

By age 2, children can usually eat most foods on their own - no longer need to grind their food in blender or mash with a fork. Some parents, inspired by such changes, often let the child try new foods, while others, on the contrary, are in no hurry to feed the baby with almost adult food.

Each of the approaches has its own truth: the digestive system of two or three year olds is already quite mature, but not yet strong enough. What should be the menu for the baby, each family decides in its own way, but the general principles are the same: food should be healthy and varied. Let's try to find out what meaning experts put into these definitions. nine0003

The four main food groups for children

When deciding what to feed a child of 2-3 years old, parents can focus on the following main food groups: fruits and vegetables, cereals, dairy products, protein foods. Different foods in each of these groups contain different nutrients, so it's important to rotate foods in each category.

Fruits and vegetables contain vitamins, minerals, fiber and water. It is recommended to give them at every meal, and it is also the best option for a snack. Try experimenting with fruits, vegetables, and berries of different colors and flavors, whether fresh or boiled, baked, or steamed. You should not remove the skin from apples, cucumbers and other fresh products, because it also contains useful substances. nine0003

Just because your child is not in a hurry to try new fruits and vegetables, it does not mean that he will never like them. Try to set an example: when children see that their parents eat different foods, they will soon want to try it too. This also applies to other products.

Cereals also contain essential minerals and fiber, and give your child the energy he needs to grow and develop. This includes a variety of cereals, bread and pasta. Together with vegetables and fruits, these products form the basis of the daily menu. nine0003

It is better to choose foods with a low glycemic index, such as buckwheat porridge, whole grain pasta, and wholemeal bread. They are absorbed more slowly, which means they provide a supply of energy for a longer time and accustom the digestive system to work.

Dairy products contain protein and calcium necessary for growth, and lactic acid products promote digestion, so milk and its derivatives should also be included in the daily diet. For young children, it is better to choose milk, cheese, cottage cheese, kefir or natural yogurt. It is commonly believed that the higher the fat content of dairy products, the more “natural” they are, but this is not so. It’s better not to chase percentages and choose low-fat foods for both children and adults. nine0003

Protein is a real "building block" for the body, and its best sources are meat, fish, poultry, eggs and legumes. However, it takes a lot of energy for the body to process protein foods, so one serving per day is enough. It is enough for a small child to eat lean meat once every 2-3 days, it is better if it is beef, chicken or turkey, as well as liver. Twice a week, instead of meat, you can cook boiled or baked boneless fish fillets. A boiled egg every other day, boiled or canned beans will complement the baby's protein menu. nine0003

The best drink is plain water

Children need a lot of water - this is the cheapest and healthiest drink that quenches thirst. It is better to avoid tea, soda, flavored milk and water, and replace packaged juices for as long as possible with freshly squeezed ones (a juicer is useful here), compote or fruit drink. Industrial juices are too high in sugar, which is not healthy at all and can lead to addiction to sweets. The later the baby loves sweets, the better.

Spicy, sweet, salty - adults only

Smoked meats, spicy foods (including sauces such as mayonnaise and ketchup), convenience foods should not appear on the child's menu. Acquaintance with salty, as well as with sweet, is better to postpone to a later age - this way you will reduce the risks of excess weight and high blood pressure in the future. Moreover, salt and sugar are already hidden in many products. For the same reason, it is better to avoid chocolate, cakes, cookies, lollipops, chips and other fast and street foods. The body is also not yet ready for mushrooms at this age. nine0003

How often to feed and how to cook?

At 2 years old, it is better to feed a child five times a day (approximately every 3 hours) - breakfast, lunch and dinner plus two light snacks with vegetables, fruits or a glass of milk or kefir with bread. From the age of 3, you can switch to four meals a day, adding an afternoon snack to the above meals.

Baby products can be boiled, stewed, baked in the oven or even grilled from time to time, but not fried in oil, and even more so deep-fried. The healthiest way is to steam it, this way the maximum of useful substances is preserved. Until the age of 3, it is not recommended to cook first courses for a child in meat or fish broths. They contain a lot of substances that irritate the gastrointestinal tract, and the enzymes that help to absorb these substances begin to be produced only after 3 years. For the same reason, you should not give stew or fish before this age: the broth formed during their preparation will not be digested without special digestive enzymes. But stewed vegetables - please. nine0003

A spoon for mom, a spoon for dad? No, that's enough for you

Don't worry if one of the days the child didn't eat everything you prepared for him. Our ideas about how much a small child should eat often exceed the capabilities of his body. If, in principle, he ate and does not ask for more, then this is enough.

The total amount of food per day for a two year old looks like this:

250-300 g of vegetables;

150-300 g cereals; nine0003

100–200 g fruits and berries;

150-200 g dairy products;

100 g meat, fish or other protein food.

This corresponds to a daily energy expenditure of 1200–1300 kcal. At the age of three, the energy requirement increases to 1600–1700 kcal, which means that the amount of food should be gradually increased by 20–30%.

We adapt the menu to kindergarten

At the age of 3, most children start attending kindergarten. Preparation for a new life stage will be faster if you add dishes to the home menu that will be offered to the child in the garden. Make sure that the diet and dishes are similar to how children are fed in preschool institutions - this way you will save the child from additional stress when confronted with new food. nine0003

Getting to know the kindergarten menu is useful for another reason. Knowing what your baby ate during the day, you can prepare dinner from those products that have not yet been on his table. So the child's menu will remain varied, and he will not eat the same thing several times a day.

Sources:

RaisingChildren parenting portal

Happy Parents magazine and website

Photo: Pixabay, Foodiesfeed

A menu for a growing organism. What to eat to gain weight? | Proper nutrition | Health

18.02.2013 16:07

Evgeny Tarasov

Estimated reading time: 4 minutes

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Photo: Shutterstock.com

How to cope with the complex developed during school years? You can relax and enjoy your own lightness, or you can make an effort, improve nutrition, go to the gym and become a Europeanized analogue of Bruce Lee. nine0003

How?

Tells Evgeny Tarasov, doctor of the highest category .

To begin with, just in case, let's scare you a little, readers: thinness can be caused by various diseases of the gastrointestinal tract or thyroid gland, hormonal disorders, or the presence of parasites (worm infestation). Sometimes it is also generated by disorders of the nervous system.

But (horror stories are over, let's breathe out) a person can be thin due to improper diet and lifestyle. In addition, underweight can be inherited. In the case when thinness is not the result of any pathologies, the situation is easy to correct. nine0003

Changing the diet

Here's what we can recommend to anyone in need of a real "weight gain": first of all, you need to increase the number of meals up to 4-6 times a day. Remember to eat slowly, chewing your food thoroughly.

Focus your diet on muscle-building foods, not fat-burning foods. And these are grains and legumes, vegetables and fruits, potatoes, dairy products (except butter), lean meat rich in proteins (better - fish and poultry). Include more nuts in your diet - they contain the most easily digestible vegetable fats. It is best to add 2-3 tablespoons of olive or sunflower oil to your favorite salads. nine0003

To stimulate appetite, add aromatic herbs to food: cilantro, parsley, dill, basil, celery.

At the same time, you should eat as little as possible foods containing so-called "simple carbohydrates" and fats (cakes, pastries, pizza, lasagna, buns), - all that increases the formation of fat in the tissues.

We strengthen the body

No amount of nutrition will make a spectacular handsome man (beauty) out of a thin young man or girl, if you do not change your lifestyle and do not give care and attention to your body. nine0003

Train yourself after a light early breakfast to do a small (for 7-10 minutes) exercise with the obligatory inclusion of breathing exercises. Ideally, in addition to morning exercises in the morning, a contrast shower and a not too intense (not up to a seventh sweat) run are highly recommended.